Hey guys,
It’s Rundown time here in Burlington, North Carolina! We are super pumped about this week at CrossFit Simplicity. We have an excellent week of Open prep work for you guys. Not signed up for the Open? (Well you should be) but regardless, never fear. That’s the beauty of CrossFit. The Open is a test of how generally fit and well prepared you are for life…that’s also what CrossFit is all about. So whether you’re signed up for the Open or not, this is going to be a great week of fitness that is going to move you closer to your goals and to a better quality of life! So let’s jump in.
- The Open: SIGN UP NOW! You will not regret signing up for the Open this year at CrossFit Simplicity! This is going to be a great chance to get together with all your CFS friends and cheer each other on as we celebrate our fitness! Sign up at games.crossfit.com
- TYR Program: If you haven’t seen, we are now a TYR Affiliate! This means you guys get 20% off EVERYTHING on the TYR site! Instructions for how to set up your account are posted on the gym whiteboard!
Monday
| 16 min AMRAP |
| 2 BMU |
| 4 Squat Snatch (115/85) |
| 6 HSPU |
| 8 Thruster (115/85) |
|
| Goal: 7+ Rounds |
Tuesday
| 15 min EMOM |
| 1. 10 Box Jumps (24/20″) |
| 2. 10 Lateral Burpee over Bar |
| 3. 6 Shuttle Runs |
| 4. 15/12 cal Row |
| 5. Rest |
| 500/400m Row |
| Rest 5 |
| 400/320m Row |
| Rest 4 |
| 300/240m Row |
| Rest 3 |
| 200/160m Row |
| Rest 2 |
| 100/80m Row |
|
| Goal: Sub 5:30 working time |
| Cap: 24 minutes total time |
Wednesday
| Back Squat + Front Squat |
| 3-2-1-3-2-1 |
| 85, 88, 92, 88, 92, open |
| Deadlift 3×2 (90%+) |
| WB 2xmax UB -> goal is more than week 1 |
| Alt. DB Snatch (50/35) 10×6. 4 min cap |
Thursday
| 12 min EMOM |
| 1. 50 Double Unders |
| 2. 10 Bar Facing Burpees |
| 3. 10 Box Jumpovers (24/20″) |
| 4. Rest |
|
|
| Porter Square- EMOM x30 |
| 1. Calorie Bike Erg |
| 2. Calorie Row |
| 3. Calorie Ski |
| 4. Calorie Echo |
| 5. Rest |
|
| Lowest cal round per machine is score |
|
| Goal = 12/10+ per movement |
| Rx+ = 15/12+ |
Friday
| Part A: 3 RFT |
| 10 DBL DB Squat Cleans (50/35) |
| 10 TTB |
| directly into |
| Part B: 3 RFT |
| 10 DBL DB Thrusters (50/35) |
| 10 SHSPU |
|
| Goal: Sub 4 per part |
| Cap:6 minutes per part |
| Score rounds and reps in 10 minutes |
| V-Ups x10 |
| GHD Side Bend x10 ea. |
| High Plank x:30 |
Saturday
| Bench Press |
| 3-2-1-3-2-1 |
| 85, 88, 92, 88, 92, open |
| 5 round (25 min) EMOM |
| 1. 100 ft. DBL KB Farmers Carry (53/35) |
| 2. 12 CTB |
| 3. 12 GHD + 1 or 2 Wall Walks |
| 4a. If 1 Wall Walk – :45 SB Bear Hug Hold (150/100) |
| 4b. If 2 Wall Walks – Rest |
| 5. 12/10 cal Echo |
|
| Goal = complete all rounds with rest minute 2+ WW |
Unfortunately all good things, like this edition of the Rundown, must come to an end. That’s all we’ve got this week and we hope you enjoyed it. It’s definitely going to be an awesome week of fitness her at CrossFit Simplicity and you’re all invited. Remember to do your future self a favor and sign up for the 2024 Open. It’s the most fun you can have in a workout! Let’s stay consistent this week and keep pushing for those goals. Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
